CrossFit Empirical – CrossFit

2: Push Press (5 Sets of 3)

Athletes have the choice here whether they would like to stay at the same weight across al sets or build in weight as they go. Finding a balance on this strength piece between challenging weights and proper movement.

3: Metcon (Time)

OPEN & PERFORMANCE – Rx+

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

FITNESS – Rx

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (75/55)

40 Kettlebell Swings (53/35)

50/35 Calorie Row
Push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to.